Exercises / Abdomen
Front plank (elbow-toe)
- Endurance
- Abdomen
- Mat
An isometric hold that challenges the anterior abdominal wall to resist lumbar extension.
Also called plank, prone bridge, elbow-toe.
Where you stand
Enter your best front plank hold to see where you stand.
About the study
Forearm plank, held until the position was lost; 194 men and 275 women, university students, about 20 years old, United States. Median 110 s for men, 72 s for women. Source: Strand SL, Hjelm J, Shoepe TC, Fajardo MA. Norms for an isometric muscle endurance test. J Hum Kinet. 2014;40:93-102.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Repeated 10-30 second holds; progress duration or add limb lifts.
Start: Prone on forearms and toes
Steps
- Lie face down on the forearms, elbows under the shoulders.
- Lift the body onto the toes (or knees to regress) in a straight line.
- Hold while breathing normally.
Cues
- Squeeze the glutes gently
- Push the floor away
Common mistakes
- Sagging hips
- Hips piked too high
- Holding the breath
Used for
- Core endurance
- Low back pain (later stage)
Evidence (1)
- Elbow-toe variations were studied with fine-wire EMG; trunk muscle activation varied widely and was often asymmetrical.1
Easier
Harder
References (2)
- Okubo Y, Kaneoka K, Imai A, et al. J Orthop Sports Phys Ther. 2010;40(11):743-750. Electromyographic analysis of transversus abdominis and lumbar multifidus using wire electrodes during lumbar stabilization exercises
- Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.